Overhead squat with barbell
The overhead squat is a powerful compound exercise that benefits a range of athletes by enhancing strength, stability, and flexibility. It primarily activates the quadriceps, hamstrings, glutes, core, upper back, and shoulders. Athletes benefit from this exercise as it improves overall balance, coordination, and posture. The overhead squat is especially advantageous for those in sports requiring overhead movements and full-body strength. Regular incorporation of the overhead squat can lead to better mobility and enhanced athletic performance.
| Primary muscle group: | Legs |
| Exercise type: | Barbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
18kg
Avg. weight
40lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Setup: Place a barbell on the floor in front of you. Stand with your feet wider than shoulder-width apart.
- 2Grip: Bend your knees and use a pronated grip (palms facing you) to grab the barbell. Your hands should be wider than shoulder-width apart.
- 3Lift to Chest: Lift the barbell up until you can rest it on your chest. Stand up straight.
- 4Position Overhead: Move the barbell over and slightly behind your head with fully extended arms. Keep your head up and back straight.
- 5Beginning Position: Retract your shoulder blades to ensure stability. This is your starting position.
- 6Lowering Movement: Slowly bend your knees and lower your body until your thighs are parallel to the ground, inhaling as you go. Maintain a straight back and extended arms.
- 7Raising Movement: Push through your feet and legs to return to the starting position, exhaling as you lift.
- 8Repetition: Repeat the exercise for the recommended number of repetitions. Ensure you use a comfortable weight to maintain proper form.
Tips & Tricks
Master the Foundation: Ensure your core is engaged and your spine remains neutral. This helps in maintaining stability throughout the movement.
Proper Grip: Hold the barbell with a wide grip – wider than shoulder-width apart – to ensure balance and control.
Shoulder Stability: Keep your shoulders externally rotated and active. Imagine trying to squeeze oranges in your armpits. This will help in maintaining the barbell's position overhead.
Foot Position: Position your feet shoulder-width apart or slightly wider. Point your toes slightly outward, around 30 degrees, to allow for better hip and ankle mobility.
Depth Control: Lower yourself to a depth where your thighs are at least parallel to the floor. Aim for a fuller range of motion, but ensure you maintain control and proper form.
Bar Path: Focus on keeping the barbell directly above the midfoot throughout the squat. This helps in maintaining balance and reducing the risk of injury.
Flexibility Focus: Ensure you have good mobility in your shoulders, hips, and ankles before attempting heavier weights. Regularly stretch and perform mobility exercises to enhance your range of motion.
Breathing Technique: Inhale deeply before beginning the squat to brace your core, and exhale steadily as you rise back to the standing position.
Progress Gradually: Start with lighter weights to perfect your form before progressing to heavier loads. It's crucial to prioritize technique over the amount of weight lifted.
Engage Your Midline: Keep your ribcage down and engaged with your midsection to prevent overarching in your lower back during the movement.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
